Strength After 60: Simple Routines to Prevent Muscle Loss

33. Marching with Opposite Arm Swing (Gait Coordination)

This exercise intentionally trains the cross-body coordination necessary for a natural, safe walking gait, helping to eliminate a stiff or shuffling stride often associated with fall risk. Stand tall behind a chair for support. Slowly lift your left knee as high as comfortable while simultaneously swinging your right arm forward. Lower, then immediately switch: lift the right knee as you swing the left arm forward. The focus is the opposite arm/leg pattern and maintaining a steady, rhythmic pace. This move builds fluid, integrated coordination and strengthens the deep core muscles that stabilize the spine during walking, ensuring your natural arm swing supports your balance.

34. Seated High Knee March (Toe Clearance and Trip Prevention)

This simple, seated drill directly addresses the common problem of tripping due to poor toe clearance and weak hip flexors. Sit tall on the edge of a sturdy chair with feet flat. Alternate slowly lifting one knee as high as possible, bringing your thigh closer to your chest. Hold for a count of one at the top and lower with control, switching legs immediately. The goal is a controlled lift, not speed. This strengthens the hip flexors (the muscles that lift your foot off the ground) and helps improve the habit of clearing your toes safely over thresholds and rugs, significantly reducing a major fall risk.